Nobody wants to hit a plateau when you want to sculpt a round glute, but if you think your progress is stalling, especially since it's probably been a while since you've set foot in a gym, it may be time for a little kick in the gym. rear.
That's where these five exercises come in. If you are concerned about stagnation in strength, incorporate these movements into your lower body exercise routine; you will feel your butt the next morning.
The best exercises to train gluteus at home
Sumo squat with bounces
- Stand with your feet slightly wider than the width of your hips and your feet out at 45 degrees.
- Roll your hips back and bend your knees to squat. Keep your chest up, your back flat, and your knees in line with your toes.
- Reverse the motion to get up halfway to standing.
- Lower your back to the bottom of the squat.
- Press down on your heels and get back on your feet. That's a rerun!
To make this move even more difficult, you can hold a weight (dumbbell, kettlebell) at chest level.
Abducted hip thrust
- Sit on the floor with the bottom of your shoulder blades on the edge of a sofa, chair, or bench.
- Bend your knees and place your feet flat on the floor just outside hip width. Point your toes out.
- Keeping your neck long, press down on your heels and lift your hips off the ground. As you go up, your neck and shoulders should move towards the bench.
- Pause here for a moment, then lower your back slowly.
To add a little more intensity, place a resistance band just above your knees and focus on keeping it stretched as you go through your reps.
Bulgarian raised squat
- Stand one meter in front of a step or a thick book.
- Put your left foot on the ground and raise your right foot on the book or step.
- Bend your knees, lower your left knee toward the ground, and bend your right knee 90 degrees.
- Press down on your right heel to get back up into a split squat.
- After the 45 seconds are up, switch sides.
Deadlift with stiff legs and raised toes
- Stand with your feet hip-width apart, the balls of your feet elevated on a weight plate or book.
- Hold a weight (dumbbell, kettlebell, heavy backpack, or jug of water) in your hands.
- Keeping your back flat, push your hips back and lean your torso forward, allowing slight movement in your knees.
- Continue articulating your hips until your upper body is almost parallel to the ground.
- Then, push your hips forward and reverse the movement to get back up.
Maintaining the slight bend in your knees will help you really target your glutes and hamstrings.
Pistol chair squat
- Stand in front of a chair or sofa.
- Raise your right leg in front of you.
- Supporting your left heel, press your hips back and sit back in the chair slowly, keeping your back flat.
- Gently touch your butt to the chair, then press down on your left heel and reverse the motion to get back on your feet.
Do you feel very strong? Ditch the chair and try a single leg squat without assistance.
